Jeff Seid’s Workout Routine & Diet

Jeff Seid is an IFBB professional bodybuilder; and although he’s only 23 years old, he’s been lifting weights since he was 11!

Seid was highly passionate about sports when he was in school, and planned on getting a college scholarship paid for through a sports program. This didn’t quite turn out the way he wanted after tore his ACL, and all the scholarship offers disappeared.

Within this article, we’ll look at Jeff Seid’s workout routine and diet:

Workout Principles

When it comes to Jeff’s routines, he tends to use a lot of super-sets. With most exercises, he will aim for 10-12 reps on the first set, and gradually drop the number of reps to 6-8 on the last set.

He also makes sure to hit either calves or abs within each workout; normally right at the end of the workout, for roughly 10-15 minutes.

When it comes to nutrition, the old-school bulking and cutting methodology is Seid’s chosen way of progression.

Jeff Seid’s Workout Routine

Before we get into the details of Jeff Seid’s workout routine, it’s important to mention that he is always switching his routines up, in attempt to shock his muscles and focus on progressive overload.

The routine below is just one of the routines that he has seen great results from, and recommends others to try out. And naturally, with any workout routine, regularly switching things up is the key to growth and success.

Here is Jeff Seid’s recommended workout routine:

Monday: Chest/Calves

Since Monday is ‘National Chest Day’, that’s what Jeff Seid’s workout routine consists of on the 1st day of the week. As well as some calve workouts at the end of the session.

Within this routine, the 1st and 2nd exercises are a super-set, as well as the 4th and 5th, and 6th and 7th.

Tuesday: Back/Abs

On Tuesday Jeff focuses on hitting his back and finishes with a short session of ab training. The first and last exercise in his routine before his abdominal session are both single exercises.

The 6 exercises shown in between this are super-sets; 2 & 3, 4 & 5, 6 & 7. For example, Jeff starts with exercise 2, and rests for only a few seconds before performing exercise 3. He will then rest, and repeat.

Here is Jeff Seid’s Back/Abs Routine:

Deadlifts (4 sets of 15, 10, 8, 8 reps)

Bent-Over Rows (4 Sets of 12, 10, 8, 8)

Chainsaws (4 Sets of 12, 10, 8, 8)

T-Bar Rows (4 Sets of 12, 10, 8, 8)

Wide-Grip Pull Ups (4 Sets to Failure)

Seated Rows (4 Sets of 10, 8, 8, 6)

Wide Grip Lat Pull Downs (4 Sets of 12, 10, 8, 8)

Good Mornings (3 Sets of 12)

Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

Wednesday: Legs/Calves

On Wednesday, Jeff will hit his legs, including calves. Within this routine, he alternates between single exercises and super-set exercises.

For example: the 1st exercise is a single exercise. Then the 2nd and 3rd exercises are super-sets. The 4th is a single exercise, and so on… You get the idea.

The calve exercises at the end of his workout routine are all single exercises.

Here is Jeff Seid’s legs/calves routine:

Squats (5 Sets of 15, 10, 8, 6, 4)

Front Squats (4 Sets of 12, 10, 8, 8)

Hack Squats (4 Sets of 12, 10, 8, 8)

Leg Press (4 Sets of 10, 8, 8, 6)

Quad Extensions (4 Sets of 12, 10, 8, 8)

Lying Leg Curls (4 Sets of 12, 10, 8, 8)

Standing Calve Raises (4 Sets of 15)

Donkey Calve Raises (4 Sets of 15)

Seated Calve Raises (4 Sets of 15)

Thursday: Shoulders/Abs

On Thursday, Jeff Seid’s workout routine consists of shoulder exercises, with a small 10 minute ab session at the end of the workout.

Within this routine, the first 3 exercises are part of a triple set. One exercise is performed after the other with no rest in between. The 4th and 5th exercises are part of a super-set, and the 6th, 7th, and 8th exercises are once again, a triple set.

Saturday: Optional Rest Day

On Saturday, Jeff has an optional rest day. Which means that if he feels his body needs to rest, then he will rest. If, however, he’s itching to hit another body part again, he will pick a lagging muscle group and hit it again on Saturday.

So if you’re trying to improve your physique in one area more than the other; you can hit that muscle group for the 2nd time in the week on this day.

Sunday: Rest Day

On Sunday, Jeff takes a rest for the whole day. He’s earned it! Seid uses Sunday to recover, so that he can go back to the gym on Monday ready to hit this routine once again!

Jeff Seid’s Diet

Jeff Seid’s Workout routine is insane, but he also pays incredibly close attention to his diet. Seid’s average daily diet is different throughout the year; depending on whether he is cutting to lose fat, or bulking to gain mass. He has given two different example diets, one for each stage, along with the thought process behind them.

Bulking Diet

Since Jeff is into bulking/cutting, he will have a bulking diet that involves consuming a lot of calories. Roughly 5000 calories or so.

Jeff Seid Transformation Video

Summary

Jeff Seid’s transformation is incredible. Haters may make excuses for why he’s managed to pull off these incredible gains; but let’s not let that take away from Jeff’s obviously hard work and discipline.

What do you think about Jeff Seid’s workout routine and diet? Leave a comment below.

Dan Western is the founder of Wealthy Gorilla. Dan is a young ambitious guy who has been researching self-development for the past two years and is now off travelling the world. His mission is to inspire others to live their dreams and be the person to whom they say; "Because of you, I never gave up." Join Wealthy Gorilla on Facebook.